This 16-Week training plan is for the runner looking to step-up to a new distance and successfully complete a 10-mile event. Personal speed records will come at another race. The beginner plan is written for athletes intending to run, or run and walk, the event at a pace between 11 and 15 minutes per mile (finish time at 1:50 to 2:30). If you use the training plan “as is”, it is a 16-week program. The first week of the plan has you running three or four days. Two of the days are 20-minute runs and the third day is a 30-minute run. The plan helps you progress to a long run around two hours in length in Week 14. Every three or four weeks, rest weeks are included to help you recover, get stronger and faster.
Find the supporting documents you need to help you with this plan at this link.
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Training Load By Week
Average Weekly Training Hours: 02:11